NO-EQUIPMENT-NEEDED EXERCISE ROUTINE

Summer is the time to take your exercise routine outdoors. We show you some simple overs fitness moves you’re bound to enjoy

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If you think that going to the gym is the only way of getting a real workout, think again. Exercise doesn’t need the fancy equipment to be good, fun or effective. Sure, gyms are convenient as the equipment is all laid out at your feet, and you don’t need to think much.

But venture into the great outdoors and you’ll discover a free gym that offers the same killer cardio and strength benefits, plus the bonus of fresh air and vitamin D.

When it comes to parks and public spaces, almost anything can become a piece of fitness equipment – from the trees you walk past to the rocks on the ground. Use these the right way and you’ll have a great workout.

Before You Head Out...
When training outdoors, you’ll be more exposed to the elements, like the sun! Slather yourself in sunscreen, and make sure you have enough water on hand.

Plan A Workout
There’s no right or wrong way to train outdoors. Choose what works best for you. Do all exercises on a piece of ‘equipment’ and then move on, or alternate between different elements in the park.

Benches
Typically used for sitting on your butt, but not this time! Park benches can be used for many different exercises. A normal bench has two height settings (the seat and the back rest) which means it can facilitate various moves for most muscle groups – think tricep dips, push-ups, split squats and high steppers.

Stepping is a whole lot more effective than walking on a treadmill because you have to lift your legs higher, forcing your ligaments and fine muscle fibres to work hard to maintain stability.

This, in turn, not only torches calories but improves your joints. Stepping correctly can do a world of good if you spend hours sitting behind a desk; tight hip flexors and lower back and sore knees can be eased by stepping for a few minutes a day.

Bench Exercises

1: SPLIT SQUAT JUMP

• Stand with your back to the bench and feet together. With a slight bend in both knees, place your right foot on the seat of the bench.
• Lower down into a partial split squat and then jump upward, using your arms for assistance. That’s one rep.

2: SIDE PLANK LEG LIFT

• Place your right forearm on the seat of the bench and step your feet out so they align with your right shoulder and hips.
• Place your feet on top of each other and reach your left hand up toward the sky, bracing your core.
• Squeeze your bum to stabilise your hips, and lift your leg upward, pausing at the top for two seconds. That’s one rep.

3: TRICEP DIP WITH KNEE LIFT

• Sit on the bench and place your hands under your hips. Step your feet out so that your hips move off the bench.
• Bring your right knee to your chest, arms straight.
• Bend your arms to lower your hips to the ground and simultaneously straighten your right leg outwards.
• From the bottom, press into your hands to return to the starting position. As you rise, contract your abs to pull your right knee to your chest. That’s one rep.

Railings
These are great for anyone looking to work on their balance and stability. Much like the popular barre workouts (inspired by ballet), you can use the park railing for balance and support while doing different exercises. Having something by your side to maintain stability can improve your technique tremendously. Or perhaps you just want to have a good stretch...

Railing Exercises

1: STANDING UP SWING

• Stand next to the railing and grab onto it with one hand.
• Simply swing your leg on the opposite side back and forth. Get as much height in that swing as you want!

2: BODY ROW

• Make sure the railing is low enough, then sit under it and grab onto it with both hands.
• Make your body into a tight plank and use your arms to pull yourself up and down.

3: SINGLE-LEG SQUAT

• Start by standing next to the railing, holding onto it with one hand. Lift one foot off the ground, then slowly drop down into a squat (using the railing support to stabilise you).
• Go as low as you can manage, keeping your leg off the ground and stretched out in front of you. Drive back up to standing. That’s one rep.

Trees
Large trees can be used as a wall, for balance and to lean against or even push against as hard as possible – it won’t budge. Basic moves you can perform are squat holds (with your back against the tree) or, if there’s a strong branch that’s low enough to grasp, you can simply hang. While hanging on that branch, try leg raises, pull-ups or shoulder taps. Then give some handstand holds or handstand push-ups a try.

Tree Exercises

1: TREE HOLD

• Start in a push-up, but instead of your hands or feet on the ground, place your hands at the bottom of the tree, or push your feet into the tree. Hold it for as long as you can.

2: TREE KICK

• Face a tree and hold it with both hands. Step back, so that you can lean your upper body into the tree.
• Lift a leg off the ground and kick up slowly behind you, as high as possible.
• Keep your leg up, then bend your knee and bring your foot toward your bum (and feel your glutes burn!). That’s one rep. Don’t drop your leg between reps!

3: WALK INS & OUTS

• Start with your back to the tree. Place your hands on the ground and walk them forward until you can kick your feet up onto the tree.
• Walk your hands inwards while you walk your feet up the tree, then reverse the movement by walking your hands away from the tree while your feet move down the tree.

Lamp Posts
The best use of these is to make them markers for running or sprint drills – adding more dynamic exercises such as walking lunges, frog jumps or bear crawls to the drill. The most simple workout is a jog or sprint from pole to pole.

If you’re a keen runner, then suicide drills will tickle your fancy, and can be a lot of fun too. If you have 10 lamp posts, you start at the first one and run to the second one. Run back to number one, then run out to number three.

Run back to number one, then out again to number four. Continue this until your reach the 10th lamp post... And then make your way back in reverse.

Stairs
Going up and down flights of stairs is more effective than going for a run on a flat, straight road. But besides stepping, there are other things you can do when faced with a flight of stairs: jump-ups, incline walking, squat variations and step lunges, to name a few.

The beauty of working on the stairs is the ‘burn’ that follows a good incline workout – that feeling when you know your glutes have come to the party. Your legs and feet are forced to lift higher and those extra centimetres make a world of difference, especially when your legs are already on fire.

Step Exercises

1: CROCODILE CRAWL

• Start in high plank parallel to the steps.
• Step your right arm and right leg up onto the step, then follow with your left arm and left leg.
• Climb the stairs like this, keeping your torso parallel to the steps.

2: SKATER STEP

• Stand with your feet hip-width apart on a lower step, with your right side nearest the upper step. Hop your right foot on to the upper step as you swing your left arm across your body and sweep your left leg behind you. Your toes will touch the upper step.
• Bend your right knee into a curtsy lunge and touch your left fingertips to right toes. Then reverse the movement.

3: BEAR CLIMB

• Start facing up the stairs on all fours, with your hands below your shoulders and knees bent under your hips.
• Lift your knees so you’re on your toes and crawl forward with your right arm and left leg, then left arm and right leg. Keep your core braced throughout.
• At the top of the stairs, turn around and crawl down to the bottom.

Photographs: Pexels